UNIVERSITY Recovery Nutrition Calories for Massing and Cutting Lesson Overview • Understand the role of calories in recovery and muscle growth • Understand proper rates of muscle growth and fat loss • Evaluate training status and apply appropriate calorie level for goals Calories and Function • Providing energy substrate for all body processes • Providing energy to restore energy stores and power recovery process • Providing raw materials to rebuild damaged components from training • Calories are a primary recovery strategy before other nutrition strategies • Our concern is muscle and fat gain/loss in relation to calories Factor effecting rate of muscle gain and retention • Genetics and Drugs • Sufficient training stimulus to force adaptation and Training Experience • Calorie intake • Sufficient protein, carbohydrate, fats • Sufficient sleep and relaxation • Body-fat percentage • Meal frequency, Nutrient Timing, supplements Effect of Calorie Level on Protein Response Hypocaloric (Calorie Deficit) • 20% calorie deficit shown to decrease protein synthesis 19% following a meal • 500kcal deficit for days decreased protein synthesis by 27% and resistance training only restored rates to resting levels • Increased rate of protein as fuel source • Decrease in mTOR signaling, Increase in AMPK signaling • Same bout of training less effective for a growth response Eucaloric State (Maintenance) • Anabolic response to resistance training is still suboptimal • Loss in proteins with protein accretion is at a balance • Suboptimal to maximize recovery and growth Hypercaloric (Calorie Surplus) • Stimulates anabolism even without resistance training • Optimize protein synthesis and minimize proteolysis Research on Calorie Surplus • Untrained subjects, 2000kcal surplus per day for weeks increased fat free mass by 6.6lbs vs control group added no mass and ate at maintenance calories (Rozenek et al) • In well trained subjects, 600kcal surplus or ad libitum (small surplus of 200-300kcal), for 12-week resistance training period Gain in muscle mass were not significantly different but large surplus group had 5x the fat gain (1.1kg vs 0.2kg) (Garth et al) • In male BBer, 6,000 calorie diet vs 4500 calorie diet, resistance trained days per week for weeks Muscle mass (2.7% vs 1.1%) Fat gain (7.4% vs 0.8%) Ribeiro et al 2019 PERCENTAGE % Muscle Mass 600kcal Fat Mass Control Research on Calorie Deficit • • • • 500kcal deficit does not always equal 1lb of fat loss Metabolic adaptation ranges per individual Tissue loss during a deficit is related to size of the deficit Weekly loss of 1kg vs 0.5kg over weeks resulted in 5% decrease in bench press strength and 30% greater drop in testosterone in women • Weekly loss of 1.4% vs 0.7% in athletes during calorie restriction for to 11 weeks resulted in fat mass reduction of 21% in fast group and 31% in slow group, lbm increased 2.1% in slow group • Weight loss rates of 0.5-1.0% ideal for lean body mass retention • Leaner you become slower the fat loss rate must be Research on BBers increasing energy deficit in later stage of prep had the greatest loss in lean body mass Estimating Your Training Experience • Training Experience large dictator of rate of progress • Beginner: Brand new to training • Novice: Still able to progress most training loads week to week • Intermediate: Able to progress most training loads month to month • Advanced: Progression in loads over months or mesocycles *You can shift back down based on AAS/GH/slin usage Calorie Starting Points Massing 10-20% calorie addition upper end for beginners lower end of advanced 0.25-0.5% weight increase per week or every other week Cutting 20-30% calorie reduction Lower end for low body fat and advanced level Higher end for high body fat and beginners 0.5-1.0% weight loss per week AAS/GH/Slin will alter rates and shift you to more aggressive trajectory in muscle gain/retention and fat loss Calorie Cycling • Rotation of calories to optimize physiology and endocrinology for improved body composition • Nutrient Timing Strategy • Calories based on daily energy expenditure • Lean Massing and Increased muscle retention cutting strategy • Advanced strategy for weak body parts Massing Low/High days Cheat Meals Cutting Low/High days Refeed days Diet Breaks Cheat meals Calorie Cycling Set up Intermediate Bulk Male Maintenance calories: 3000kcal average per day 15% calorie surplus: 3450kcal average per day Estimate calorie burned training: 200-500 per hour Training days per week, 1.5 hours (~700kcal) Training days: 3650kcal Off day: 3250kcal (average kcal ~3500) Intermediate Cut Male Maintenance calories: 3000kcal average per day 25% calorie deficit: 2250kcal average per day Estimate calorie burned training: 200-500 per hour Training days per week, 1.5 hours (~700kcal) Training days: 2550kcal Off days: 1850kcal (average kcal ~2250) *monitor visuals, anthropometrics, performance, recovery, rate of change and adjust in 1-2 weeks Conclusions • Calories are the primary nutrition strategy to recover and grow • Hypercaloric state will optimize results over a deficit or maintenance • Calories level should be based off goals, training level, and rate of progress References Ribeiro AS, Nunes JP, Schoenfeld BJ, Aguiar AF, Cyrino ES Effects of Different Dietary Energy Intake Following Resistance Training on Muscle Mass and Body Fat in Bodybuilders: A Pilot Study J Hum Kinet 2019;70:125-134 Published 2019 Nov 30 doi:10.2478/hukin-20190038 Helms ER, Aragon AA, Fitschen PJ Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation J Int Soc Sports Nutr 2014;11:20 Published 2014 May 12 doi:10.1186/1550-2783-11-20 Iraki J, Fitschen P, Espinar S, Helms E Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review Sports (Basel) 2019;7(7):154 Published 2019 Jun 26 doi:10.3390/sports7070154 Schoenfeld B Science and Development of Muscle Hypertrophy Champaign, IL: Human Kinetics; 2021  ... energy stores and power recovery process • Providing raw materials to rebuild damaged components from training • Calories are a primary recovery strategy before other nutrition strategies • Our... ~2250) *monitor visuals, anthropometrics, performance, recovery, rate of change and adjust in 1-2 weeks Conclusions • Calories are the primary nutrition strategy to recover and grow • Hypercaloric... 2019;70:125-134 Published 2019 Nov 30 doi :10. 2478/hukin-20190038 Helms ER, Aragon AA, Fitschen PJ Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation